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Wednesday, September 30, 2015

Are you moping around the office this week, shaking sand out of
your purse from Labor Day weekend? After a holiday, a vacation or a long summer
of fun and adventure, it's not unusual to feel a little reluctant to buckle
down and kick back into gear at your job.

But what if that feeling doesn't go away? What if you've
outgrown the job, or reached a tipping point on workplace stresses, or you
simply changed your mind about what you want to do for a living?

What if it's time to quit your job?

Most people don't come to this realization overnight, but let it
build up until something forces them into action -- be it a sudden opportunity
or a slow burn out. It's hard to pin down the pain point of a job you don't
like when you're rationalizing the paycheck, the time commitment, the passion,
the relationships, the investment ...

It's a big decision! If you're feeling stuck, but not clear on
the next steps consider weighing your current work situation against the
following variables. If you can relate to any or all of them, it's time to plot
out your exit strategy and move on to your next big thing.

1. YOU HATE GOING

It's more than just a bad case of the Mondays. If you dread
going there every day, check what's going on with your inner dialogue on your
commute to work. Proceed with caution. The competing voices in your head can
make a very convincing argument about why the job stinks and how none of it is
your fault. If you have attempted changes and you're still weighed down by a
laundry list of general grievances (a toxic boss, an unrealistic commute, etc.)
consider if it's worth 47 hours per week being that unhappy about issues beyond
your control.

2. IT'S TAKING IT'S TOLL

Work isn't everything. A well-balanced life includes equal
attention to all areas from family and community to learning, adventure, and
relationship to self. As the CEO of your own personal affairs, it's your utmost
responsibility to be allocate your time and energy across the spectrum in ways
that are consistent with your dreams, not just your paycheck. If you are
allowing your health, marriage, relationships, personal space or emotional
well-being to suffer in the background while you toil away at work, it's time
to quit and do better for yourself.

3. YOU'RE NOT GROWING

Personal growth doesn't come from places of comfort and ease. It
happens when you accept challenges that push you out of your comfort zone. Even
if you have a decent job, a great workplace or office friends, if you're and
stagnating, it's time to move on. You may have outgrown your position and found
that there is no opportunity for advancement, or you may just be ready for
change. Whatever the reason, don't let inertia stop you from moving in a
forward direction.

4. THE DREAM IS GONE

The why is everything. People who feel passionate about the
purpose of their work can sustain more productivity and ultimately more
fulfilling careers than those who are motivated by money or circumstance alone.
Do you not believe in the company? Does your work feel purposeless? Perhaps the
initial appeal of the job has worn off and you are no longer connected to the
bigger picture; maybe your dream has simply changed. You might be able to
rationalize sticking it out at a well paying position but if your heart isn't
in it, the weight of golden handcuffs will soon become a burden.

5. A BETTER DREAM IS CALLING

The biggest reason people stay at jobs they don't like can be
boiled down to fear. What's your flavor of fear? Fear of the unknown, fear of
making the wrong decision, fear of trying and failing? This is especially true
for those who already know what they wish they were doing but haven't taken the
necessary next steps. Reinvention is scary! Understand that fear is the driving
cause of your discontent, at work or anywhere. Understand that fear doesn't go
away until you deal with it. Dealing with it means summoning the courage and
integrity to forge a path that is true to you.

Though these scenarios are fairly straightforward indicators
that your job isn't working out, only you can determine whether to hang in
there or call it quits. Stay true to yourself and how you want to be at your
job, even if you wish you were somewhere else. How you feel about yourself will
factor greatly in whatever decision you make, whether you burn out and get
fired or leave as the office star.

The
food we eat can be an excellent source of vitamins, nutrients, and
antioxidants. Growing research supports that the quality of our food is not
only important to our physical health but also

Try
these top "brain-healthy"
foods:

1.
Leafy greens.
Leafy greens like kale and bok choy
contain folate, calcium, magnesium, and vitamin K. Folate has been used as a supplement to improve depression. Leafy greens also contain compounds that help the liver process toxins better.

2.
Walnuts, Almonds, Hazelnuts. Nuts are a good source of Vitamin E. You can have them raw or unsalted. One study found that a Mediterranean diet supplemented with 30
grams of mixed nuts (walnuts, almonds, hazelnuts) daily led to less depression.

3.
Blueberries and other berries. Berries, especially blueberries, have been
found to protect the brain. In one study, eating two servings of blueberries a
week was linked to a reduction in the risk of Alzheimer's disease by 35%.

4.
Lentils, chickpeas, beans. Legumes like lentils and chickpeas contain high levels of
folate and zinc, both of which have been used as effective supplements for
treating depression. Beans like black eyed
peas also contain high levels of folate.

Getting
enough zinc is particularly important for vegetarians and vegans since the
absorption of zinc can be reduced by 50 percent from phytates, which are found in plants.

5. Dark Chocolate, raw cacao powder or nibs. Dark chocolate and raw
cacao (powder from unroasted cocoa beans) contains cocoa polyphenols, a type of antioxidant found in plants, has
been found to improve calmness and contentedness in a study where people received dark chocolate drink mix. Raw
cacao nibs and powder do not contain added sugars and can be used in smoothies.
Cocoa and raw cacao powder can contain toxic heavy metals, depending on
the brand, so check with sites like Consumer Labs.

6.
Pumpkin seeds. A
quarter cup of pumpkin seeds contains almost half the daily recommended dose
for magnesium, an essential mineral to protect you from depression and anxiety.
Pumpkin seeds also contain zinc,
plant-based omega-3 fatty acids, and tryptophan, which help promotes sleep.

7. Fermented Foods and Probiotics. Scientific research is
shedding light on the important link between the bacteria in the gut (your so-called
"second brain") and your mood. Fermented foods like kimchi and sauerkraut contain probiotics and have been found to reduce social anxiety. Fermented foods and probiotics can also
help with depression and anxiety. Mice who were on probiotics
behaved like they had taken Prozac. Probiotic powder supplements have also been
shown to reduce negative thoughts during sad moods.

8..
Turmeric.
The active ingredient in turmeric is curcumin, an anti-inflammatory
compound that has been found to help antidepressants be more effective in
treating depression depression. You can drink it in tea
or add it to your everyday dishes like chili or pasta sauce.

Ditch bus, train and taxi. Walk it instead.
Walking is a great form of exercise, and above all, helps you save a lot of
money when you are out sightseeing.While burning loads of calories, walking
also helps you go deep into the local culture, people, food and music.

USE
NATURE AS YOUR GYM

Embrace the adventurous in you. If you are on an
island or a beach holiday, head to the water for your workouts. Resort pools are
a great place to pools are a great place t have fun and get fit and are
suitable for all ages. Swimming takes the weight off the spine and knees and
exercis es the muscles in a gentle way. Wake up early to start your day with a
swim; you can also recruit your friends and family to join in to make the
activity a lot more enjoyable. Try surfing, stand-up paddle boarding or
snorkelling to get some fresh air and wake up some muscles you may never have
known you had. Mountains are great for hiking, running, horse riding and
soaking up the surroundings.

TRY
THE LOCAL SPECIALTY

Take advantage of what an area's known for -or
even plan a vacation around it! Learn tai chi moves in China, or woo potential
suitors with flamenco moves in Spain. It's a great way to learn about a
different culture while getting fit.

DANCE
THE NIGHT AWAY

If you're heading to a destina tion that's known
for its nightlife and dance clubs, you're in for a lot of fun and fruitful
workouts. Mov ing to music not only en hances your mood, but also adds to the
relaxed vacation feeling.

EAT
AND DRINK SMART

No matter where you travel, you're bound to find
fresh and healthy high protein, high-fiber options to fill your plate. Avoid
sugar, processed foods, and simple carbs. If you're trying to save empty
calories during a nightout, go for Vodka or tequila with carbonated water and a
splash of fruit juice.

PRODUCTIVITY EXPERTS SHARE THEIR BEST TIPS FOR A
MORNING ROUTINE MAKEOVER

THERE IS NO ONE-SIZE-FITS-ALL SOLUTION TO GETTING THE
MOST OUT OF THE FIRST HOURS OF THE DAY, SO WE FOUND MORE SOLUTIONS TO CHOOSE
FROM.

"The
first hour of the morning is the rudder of the day," said 19th-century
social reformer Henry Ward Beecher, and a couple of centuries later, the
sentiment still holds true. A great morning can set the tone for a great day,
while a bad morning can make us want to give up and go back to bed. So how do
you have more great starts than bad beginnings?

Unfortunately,
there isn’t a one-size-fits-all approach, says Ryan Nicodemus, coauthor
of Minimalism: Live a Meaningful Life. "That’s why finding
a routine is so difficult; there isn’t a template, and everyone’s morning is
going to look different," he says. "You have to find what’s right for
you."

To
design your best morning, take a look at these 10 tips from productivity
experts:

While
you might intellectually understand that it's beneficial to get ready for the
day, that alone won’t motivate you to do anything, says Nicodemus.

"You
have to understand why you’re doing something," he says. Write down what
you want to accomplish each morning and list all of the reasons why. If you
find yourself getting derailed, take out your list and review your aspirations.
"Looking at your list can help you understand your priorities, and you’ll
feel worse if you get off track than if you didn’t have your list."

The
best morning routines start out the night before, says John Trosko, founder of
the California-based organizing firm Organizing
LA.

"Lay
your clothes out the night before, pack lunches, and even plan dinner," he
says. "Make sure your laptop or bag is packed, so you don't have to think
about what you need in the morning. Your day can get off to a great start if
you've planned out your start."

Mornings
often feel hectic because you run short on time. While it seems a no-brainer,
getting up 15 minutes early can eliminate the feeling of being rushed, says
Lorie Marrero, author of The Home Office Handbook: Rules of
Thumb for Organizing Your Time, Information, and Workspace.

USE
A TIMER TO FIND OUT HOW LONG EACH STEP OF YOUR ROUTINE TAKES. OUR BRAINS ARE
NOTORIOUSLY BAD AT ESTIMATING ELAPSED TIME.

"The
morning is one of the best places to find extra time," she says.
"Getting up 30 minutes early means you can meditate or read, and giving
yourself an extra hour means a workout."

If
you’re not a morning person, it can be hard to jump-start your morning routine.
In order to transition into a productive mode, Nicodemus says you have to
change your state.

"Jump
into a cold shower; it will change your state immediately," he says,
adding that coffee works, as does refusing to use the snooze button. "If
you’re setting your alarm 30 to 45 minutes early so you can hit the snooze
button a few times, you’ll end up being more tired than if you got up when your
alarm went off."

Find
out how long things really take by timing your morning routine, and then plan
accordingly.

"You
might think you can take a shower, brush your teeth, get dressed and take care
of other grooming needs in five minutes, but you can't," says Lisa Zaslow,
founder of the organizing firm Gotham
Organizers.
"Use a timer to find out how long each step of your routine takes, then
determine what time you need to get up based on that. Our brains are
notoriously bad at estimating elapsed time."

The
biggest problem when it comes to a morning routine is distractions, says
Nicodemus.

"What
happens is that checking email, social media, the news, and our stocks feels
like productivity," he says. "But we’re really just distracting
ourselves from what needs to be done first. Don’t allow yourself to do any of
those tasks until you’ve finished your morning routine."

Wear
the same clothes and eat the same breakfast, suggests Carson Tate, author of Work Simply.

"Boring?
Yes, at times. However, the goal is to minimize decision making and move
through your morning routine with the least amount of mental output as
possible," she says. "The fewer decisions you have to make in the
morning, the less fatigued your prefrontal cortex becomes, freeing you up to
focus on strategic, revenue-producing ideas and projects. Eliminating choices
is a powerful productivity hack."

For
example, Tate has two pairs of the exact same black pants and buys the same
style of dress in different colors. "I can open my closet and get dressed
on autopilot," she says.

Carve
out a little time to review your calendar and identify what you need to do,
says Janine Adams, founder of the professional organizing firm Peace of Mind. "That can happen with coffee or
breakfast, on the train to work, or anywhere else you can focus," she
says. "Knowing the top three things that you need to accomplish in a day
gives you extra focus and helps you stay on task when you arrive at the
office."

Trosko
has a client who challenges herself to do things that will start off the day
well: "She and her husband give themselves a star for a variety of good
behavior, like getting up early, going for a walk, sex, meditation, making a
smoothie, Pilates, or writing," he says. "They add up their number
each morning with a goal to get to five stars."